WOD: 11/20/19

Skill/Stability/Strength
Gymnastics Skill – Week #2
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Conditioning
For time:
1 Mile Run
Then,
5 Rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

20:00 Time Cap

Extra Credit
1a) Glute March on a Bench: 3 x 20 (total)
1b) KB Curls: 3 x 20

WOD: 11/19/19

Skill/Stability/Strength
1a) Half-Kneeling Landmine Press: 2/4 x 8 each arm
– 2 warm-up sets + 4 challenging work sets.
1b) Strict Pull-ups: 2/4 x 6
– Rx+ – Band Resisted Pull-ups
– 2 warm-up sets + 4 challenging work sets.

Conditioning
AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 Toes-2-Bar
21 Overhead Squats (95, 65)
Rest 60s after each completed round.

Extra Credit
1) Speed Bench Press + challenge set: 3/6 x 3 @60%
– medium grip for all sets

2) Rusin Triset x 2-3 rounds